CrossFit Surmount – CrossFit
Gymnastics
Grip work
E(2)MOM x 3
1 set/side
10 Plate flip
50′ DB suitcase Carry
AT HOME Partial
10 Backpack/odd object flip
10 Side plank + lateral raise
https://www.youtube.com/watch?v=4Sb9
YnzXSMc
AT HOME Bodyweight
2 sets
12 Pike ups (sliding if possible)
12 Controlled arch hold + leg abduction
https://www.youtube.com/watch?v=5wH
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Metcon (5 Rounds for time)
E(4)MOM x 5
20/16 Cal Bike
10 Front Squats 155/105lbs
AT HOME Partial
E4MOM x 5
20/16 cal machine
20 DB squats
AT HOME Bodyweight
E4MOM x 5
1min amrap: Glute Bridge March
30 Jumping air squats
H: Metcon (Time)
Row/Run/Bike 8 km
Every 3 minutes, stop and do 8 burpees over the erg
Accessory Work
Hip flexor endurance
Compressions
100 reps for time
Intermediate: Pike position: https://youtu.be/8-U5oSZrzuQ
Advanced: Straddle position: https://youtu.be/wIdz-7RI1N4
Scale to one leg at a time (50/50)